The Foundry Union Station – CrossFit
Context: Training – Really focus on bigger sets of Wall Balls and really try to get the same number of reps each round.
A1: Back Squat (3 x 8 @3010)
3 sets x 8 reps (3 down,1 up)
Really focus on controlling the movement during the way down.
Build up each set. Start first set around 60% of your 1RM
On a 4 min minute clock
A2: Single Leg RDL (3×5 )
complete 3 sets x 5 reps per side using kbs.
Kb is on the same side as the leg coming off the ground.
B: (17.11.02) Keep it going (OTM series: DL/WB) (AMRAP – Reps)
Every minute on the minute for 7 minutes complete:
7 Deadlifts (health: 75 Athletic*: 105, Performance: 155)
Then as many UNBROKEN wall balls as possible in the remaining time. (health: 10#, Athletic*: 14, Performance: 20#)
Scaling Guideline: 70-140 reps
Score is the total sum of all UNBROKEN wall balls.
100 banded good mornings not for time.